Vitamins and minerals are needed for human life. Vitamins are organic substances, which means they come from plants and animals. Unlike vitamins, minerals are inorganic and found in soil and water. Your body stores some vitamins and minerals while others must be supplied daily. Both vitamins and minerals help your immune system, fight against free radicals and keep bones healthy and strong.
Iron
You must have iron within your body to be healthy. Iron, an essential mineral, is found in your red blood cells. Its important function is to carry oxygen to your brain and every organ and cell within your body. According to the University of Maryland Medical Center, a female between the ages of 19 and 50 requires a daily intake of 18 mg of iron a day. A male, the same age, only requires 8 mg of iron a day. Iron supplements should only be taken under the supervision of a physician. Too much iron can lead to something known as hemochromatosis, which can cause liver damage and diabetes, states the University of Maryland Medical Center. The best sources for heme-iron, the one more easily absorbed, is liver, organ meats, poultry and fish. Non-heme iron can be found in peas, dried beans, nuts, whole grains and green leafy vegetables.
Magnesium
Magnesium, a mineral, is important for the heart, kidneys, bones and muscles. Magnesium has a special role in 300 biochemical reactions in the body, according to the National Institutes of Health website. Magnesium encourages normal muscle and nerve functions within your body. Your heart rate remains steady because of magnesium. Almost 50 percent of magnesium in your body is found in your bones. According to the University of Maryland Medical Center, adult females need between 280 and 300 mg of magnesium a day. Adult males need between 270 and 400 mg of magnesium. Good sources for this mineral include tofu, whole grains, leafy green vegetables and nuts such as almonds and cashews.
Vitamin A
Vitamin A helps your body's cells reproduce, keeps your vision clear and is important during the development of a fetus. Vitamin A comes from two different sources, retinoids and carotenoids, notes the University of Maryland Medical Center. Retinoids come from animal sources and carotenoids come from plants. Good sources of vitamin A include beef, chicken, liver, eggs, fish, dairy products, green leafy vegetables and deep yellow and orange vegetables such as squash, mangoes and peaches. Healthy males over the age of 19 need 900 mcg or 3,000 IU of vitamin A. A pregnant female, over the age of 19 needs 770 mcg or 4,000 IU of vitamin A, notes the same source.
Vitamin B-2
Riboflavin, also known as vitamin B-2, helps your body convert carbohydrates into energy. B-2 also helps metabolize fats and proteins. Besides helping create energy for your body, vitamin B-2 is an antioxidant. This mean the vitamin goes after free radicals, or damaging particles in your body, helping to prevent health problems such as heart disease and cancers. According to the University of Maryland Medical Center, a male over the age of 19 needs 1.3 mg of vitamin B-2. Good sources of vitamin B-2 include whole grains, eggs, yogurt, broccoli, spinach and fortified flours and cereals.
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